There are many tropical regions of the world where dates are grown. Dates have become quite popular in recent years, with tens of millions being consumed every year. Dates sold in Western countries are almost always dried. According to their appearance, you can tell whether dates are dried or not. A wrinkled skin indicates dried dates, whereas a smooth skin indicates fresh ones. Dates range from bright red to bright yellow in color depending on the variety and their size. Medjool, Deglet Noor, and Pitted dates are normally the most commonly consumed varieties. This chewy fruit has a sweet taste and is high in some important nutrients. They also have a variety of other advantages and applications.
Table Of Contents
- 1 What Specifically are Dates?
- 2 Nutritional Data:
- 3 Health Benefits of Pitted Dates
- 3.1 1. Lowers levels of cholesterol
- 3.2 2. Protein dense
- 3.3 3. Improve Brain Health
- 3.4 4. Bones should be improved
- 3.5 5. Heart Diseases Managed to prevent
- 3.6 6. Improve the Strength of Your Immune System
- 3.7 7. Antioxidants are rich in them
- 3.8 8. Assist a healthy pregnancy
- 3.9 9. Natural Sugar of High Qualities
- 3.10 10. Night Blindness can prevent
- 4 Put Pitted Dates into Your Diet
- 5 Final Verdict
What Specifically are Dates?
Dates are the sweet, chewy fruit of a palm tree in the tropics/orient. They have been a staple food of the Middle East for thousands of years. During the religious fasting period of Ramadan, Muslims consume these dried fruits as their main food. A date can have 60 to 70 percent sugar and a high amount of fiber, depending on the variety. Dates are also high in iron, helping them to fight anemia. Dates are widely consumed throughout the world and are used as a natural sweetener in smoothies, juices, nutrition bars, and baked goods such as cakes and muffins. Premium varieties are available that are stuffed with almonds or peanut butter, and specialty products like date molasses, a sticky sweet syrup you can drizzle over pancakes or oats.
The most common kinds of dates people can find at the grocery store are dates. The nutritional information for one average-sized date from Trusted Source is as follows:
- Calories: 20
- Total Fat: 0.03 grams (g)
- Protein: 0.17 g
- Sugar: 4.5 g
- Iron: 0.07 mg
- Dietary Fiber: 0.6 g
- Potassium: 47 mg
- Magnesium: 3 mg
- Carbohydrates: 5.33 g
Health Benefits of Pitted Dates
1. Lowers levels of cholesterol
You may not know that dates are cholesterol-free and low in fat. Incorporate dates in your daily diet in smaller amounts in order to reduce your cholesterol level and aid in weight loss. So stock up on dates today.
2. Protein dense
Adding some dates to your diet might be a good idea if you are looking to regain your energy. Dates are a good source of proteins that help keep us fit and strong, and gym-goers are often asked to eat a couple with their meals.
3. Improve Brain Health
The polyphenolic compounds in dates may shield the brain from oxidative stress and inflammation, according to research. Dates, a good source of dietary fiber, are also rich in antioxidants, including ferulic acid, caffeic acid, and anthocyanins.
4. Bones should be improved
Manganese and magnesium are two minerals that keep your bones strong and healthy. According to the NIH, upping your magnesium intake can improve bone mineral density, which can help minimize your chances of breaking a bone. However, four Medjool dates provide only 17 percent of the RDA for magnesium, and 16 percent of the recommended adequate intake for manganese. So you’ll likely need to soak up magnesium from pumpkin seeds, chia seeds, or almonds, in addition to many other foods. Try munching on roasted hazelnuts or pecans to make your manganese intake up, or enjoy a hearty bowl of oatmeal (which NIH lists as one of the top sources of manganese) with dates for a tasty way to get both nutrients.
5. Heart Diseases Managed to prevent
Researchers concluded in a study published in the Journal of Agricultural and Food Chemistry that consuming dates reduced triglyceride levels and reduced oxidative stress. Both of which contribute to heart disease and atherogenesis, which is the building up of fatty plaque in the arteries.
6. Improve the Strength of Your Immune System
The antioxidants in dates also help combat oxidative stress caused by free radicals, which may increase the risk of cancer, heart disease, and stroke. Dates also contain key vitamins and minerals, which aid the immune system by fighting off free radicals. It appears that dates wouldn’t be the best food choice for antioxidants alone, but I think using dates instead of table sugar might give you an added benefit in terms of antioxidants.
7. Antioxidants are rich in them
Dates also contain high amounts of antioxidant compounds, which essentially protect us from disease-causing free radicals. These antioxidants are very important to our health, and there are loads of them in pitted dates. So, adding your tasty snack or meal ingredient to your diet can possibly help you reduce the risk of diabetes, cancer, heart disease, and more.
8. Assist a healthy pregnancy
During pregnancy, women require about 300 extra calories; however, most pregnant women choose high-calorie, low-nutrition foods. Because dates lack fat and do not contain cholesterol, they are high in nutrients. Evidence suggests that dates may help prevent pregnancy hemorrhoids, as dates contain fiber.
9. Natural Sugar of High Qualities
Due to the sugar content of dates, and the nutrients, fiber, and antioxidants they provide, they are a sweet and tasty alternative to white sugar in recipes. The most convenient way to substitute dates in recipes is to make date paste, as this recipe shows you. It is easiest to make date paste by blending dates with water. If a recipe calls for 1 cup of sugar, you should substitute 1 cup of date paste. Although dates are high in fiber and nutrients, they are still fairly high in calories, so they should be consumed in moderation.
10. Night Blindness can prevent
Dates contain carotenoids, which may protect against night blindness and restore healthy vision.
Put Pitted Dates into Your Diet
If you read along and think pitted dates are awesome, you will surely want to know how to incorporate them into a healthy eating plan. Well, you can use them in almost any way you can think of, including, but not limited to, those below. You can use them in healthier desserts. They’re great in cookies, cakes, bars, and more. They also work really well in brownies and fudge. Contrary to popular belief, pitted dates aren’t just good for sweet, chocolatey desserts. Pitted dates work equally well with starters, lunches, and desserts, serving as an excellent addition to anything savory. Next time you cook a salad, make a hearty curry, or make something else, throw some pitted dates into the mix. It is also great for stuffing your dates. We’d refrain from using them in baking bread, but hey, that’s your decision.
You should include dates in your diet because they are very healthy. They contain a variety of nutrients, fiber, and antioxidants, all of which may have health benefits, from improved digestion to a reduced risk of disease. You can eat dates in many ways. The simplest way is to use them as a natural sweetener in various dishes. They are also a delicious snack. Dried dates are easier to find, though they are higher in calories than fresh dates, so it’s best to eat them in moderation. It is definitely worth adding dates to your diet since they are both nutritive and delicious.